Stop eating when you’re full
Take your time eating to allow your brain to register when you’re full. Once full, stop eating. In future, aim for a more realistic portion size to avoid waste.
Take your time eating to allow your brain to register when you’re full. Once full, stop eating. In future, aim for a more realistic portion size to avoid waste.
Fruit and vegetables should be at least one third of your diet. The recommended amount is five a day, but that’s the minimum you should be eating. And with five a day, it’s important to eat a variety of fruit and vegetables, and as many different colours as possible, to ensure you are getting lots of different nutrients.
An 80 gram portion of fruit is: three tablespoons of cooked veg or a small bowl of salad, One piece of fruit about the size of a tennis ball, two pieces of fruit each about the size of an egg, or a handful of grapes.
Red meat is high in iron and protein but eating large quantities can increase your risk of bowel cancer so swap a beef steak for chicken for a healthier choice.
Meat, fish and eggs are important sources of protein, vitamins and minerals. Pulses such as beans, lentils and peas are a cheap, low-fat source of protein, fibre, vitamins & minerals.
Milk and dairy (cheese and yoghurt) are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.
Starchy foods include potatoes, bread, rice, pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
You need five 80g portions of different fruit and vegetables every day. They’re a good source of dietary fibre, vitamins and minerals like folate, vitamin C & potassium.
For a healthy well-balanced diet you need: plenty of fruit, vegetable and starchy foods, some dairy and protein, and a small amount of food & drinks which are high in fat & sugar.
Different types of foods make a healthy and well-balanced diet. Try to get the balance right every day, not necessarily at every meal, or over the course of a week.